Wednesday 09302015

BB Gymnastics:
1) 5×1 – 3 UB Power Snatch (these should be touch and go reps).
2) 5×1 – 3 UB Power Clean (these should be touch and go reps).
3) 12 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).

Strength:
1a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – AHAP
1b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – AHAP

Met-Con:
15-12-9
Front Squat (185/135)
Chest to Bar
HSPU (6″/4″ Deficit)

Pain WoD:
4 Rounds
20 KB Swings (70/53)
40 Calorie Rows
20 GHD Sit Ups

Tuesday 09292015

BB Gymnastics:
5X1 – Clean + Hang Clean + 3 Front Squats + Jerk @ 75%

Strength:
15 minutes to work Work up to a heavy set of 1×5 Deadlifts

Conditioning:
HERO WOD “Abbate”
Run 1 mile
21 Clean and Jerks (155/105)
Run 800 meters
21 Clean and Jerks (155/105)
Run 1 mile
*30 min time cap

Met-Con:
AMRAP 12 minutes of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) (53/35)
20 Toes to Bar
20 (steps) Single Arm KB Overhead Walking Lunges (left) (53/35)
20 Thrusters (105/75)

Monday 09282015

BB Gymnastics:
1) 5×3 – Snatch + Hang Snatch + OHS (* work to a heavy complex)
2a) 3X3 Snatch High Pulls @ 100% (of max Snatch) up to sternum height
2b) 3X10 GHD Hip Extension

Conditioning:
100m Run
90 Lateral MedBall Jump overs
80 Air Squats
70 AbMat Crunches (MedBall to chest)
60 KB Russian Swings (53/35)
50 foot Handstand Walk
40 MedBall Cleans (20/14)
30 Burpees
20 Calorie Row
10 Deadlifts at 1.5 x Bodyweight

Met-Con:
3 Rounds
15 Push press (135/95)
30 Assault Bike calories
60 Double-unders

Gymnastics Work:
EMOM 8 minutes of:
3 Strict muscle-ups

Saturday 09252015

Primal Warm Up:
AMRAP 15 minutes of:
1000M Row
100 Double-Unders

BB Gymnastics:
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1RM Snatch
Working on perfect mechanics at all phases in the lift.

Met-Con:
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75)
(Knee to NOT bend pass hips)
4 Minutes of Strict Pull-Ups
(no weight, just working on strict body weight)

Pain WoD:
20 Rounds of:
3 Clean and jerk (185/125)
6 Burpees to 12″ target
9 Wallballs 30/20lbs
Clean and jerk meant to be quick power clean to push jerk. Be hard on yourself and make it a true 12″ target from your full standing reach on the burpees.

Friday 09252015

BB Gymnastics:
1. 4X3 Snatch from Blocks (top of the Knee) – use a heavy “working” weight, rest as needed.
2. 4X2 Clean & Jerk from Blocks (top of the Knee) – use a heavy “working” weight, rest as needed

Strength:
1) 4X5 Back Squat @75% – (follow each set immediately with 3 box jumps 24/20″)
1) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart)
*rest as needed

Conditioning:
“Cat26”
8 Power Cleans (155/105)
50 Double Under
20 CTB pull ups
40 Double Under
87 air squats
30 Double Under
9 Ground to Overhead (155/105)
20 Double Under
22 bar over burpees
10 Double Under
13 HR Push Ups
*26 minute Cap

Met-Con:
AMRAP 7 minutes of:
100′ empty Sled Push (light)
5 Hang Power Snatch (155/105)
*Sled pulls should be performed in 50′ down and back sections.

Gymnastics Work:
AMRAP 5 minutes of:
24 Lateral Jumps (over bar/hurtles)
12 Weighted Alt. Pistols (53/35 kb)